Sweet potatoes are a Superfood. And, they are super healthy for you.
Sweet potatoes are large edible roots of the the morning glory family, and seventh most produced crop in the world.
Its tubers, leaves and shoots are good sources of nutrients for both humans and animals.
Sweet potatoes contain macronutrients such as starch, dietary fiber, protein as well as an extensive range of micronutrients that includes minerals, vitamins, provitamin A, flavonoids and coumarins.
They also contain more carbohydrates and proteins, compared to other root and tuber crops. They’re also considered a healthy functional ingredient for functional foods.
They are an excellent source of vitamin A, which helps keep eyesight sharp and skin clear. They also contain beta carotene, which is converted into vitamin A in the body.
A single medium baked sweet potato can you a staggering 400% of the vitamin A for your body. Vitamin A can improve your eye and keep your skin healthy, besides improving your immunity against diseases.
They’re a great source of iron, suitable for both vegetarians and vegans.
Nutrition facts for 100 grams of raw sweet potatoes:
Source of nutrition facts chart: USDA
Now. let’s see top 5 benefits of consuming sweet potatoes.
1. Sweet Potatoes Can Help You Lose Weight
They contain high levels of dietary fiber, which help keep your blood sugar steady and promotes weight loss.
In fact, their consumption has been linked to lower body mass index (BMI) and reduced waist circumference.
Besides, fiber in them gives a feeling of fullness for a longer duration between meals, helping you satisfied on fewer calories.
2. May Fight Diabetes
Sweet potatoes contain high levels of vitamin C, which help protect you against oxidative stress, a condition linked to type 2 diabetes. Vitamin C also boosts your immunity and helps prevent colds and flu.
Also, they are very high in fiber and have a low glycemic index, which result in a less immediate impact on your blood glucose levels. This can help you control your blood sugar level.
Because of high levels of magnesium, they can help you reduce your insulin resistance.
3. Sweet Potatoes May Lower Blood Pressure
Sweet potatoes contain potassium and magnesium, two important nutrients that help you lower your blood pressure.
They can lower the risk of your heart disease because of their high content.
They can also help you reduce the effects of dietary sodium in your blood vessels.
4. May Prevent Cancer
Sweet potatoes contain a protein called a protease inhibitor, which seems to halt the growth of cancer cells, according to a study.
They also reduce oxidative damage to cells linked to increased risk of cancer.
The presence of antioxidants, such as carotenoids, in them are linked to lowering the risk of stomach, kidney and breast cancers.
5. Sweet Potatoes Can Improve Your Gut Health
Sweet potatoes are rich in gut-friendly fiber, apart from their anti-inflammatory properties, that help your gut health.
They also help you keep your bowel movements healthy and regular.
Antioxidants in purple sweet potatoes stimulate the growth of your healthy gut bacteria, which include two beneficial bacteria called Bifidobacterium and Lactobacillus.
Sweet potatoes are a great source of important vitamins, minerals and fiber.
Sources (1, 2, 3, 4, 5 )
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Certain Superfoods can help you manage your diabetes and lower your blood sugar levels.
And, Superfoods are foods that offer maximum nutritional benefits for minimal calories.
They are also called high nutrient-dense foods.
They are full of vitamins, minerals and antioxidants, and are known to lower your blood sugar levels.
Let’ see what types of Superfoods are good for your Diabetes and can help you manage it.
Oats are a great source of fiber, and the low glycemic index makes them an excellent choice for diabetics.
You can also use oatmeal to make healthy snacks like granola or cereal.
Oats are nutrient-dense foods that contain antioxidants, vitamins A, C and E as well as folate (Vitamin B9).
They’re also rich in potassium; one serving contains 2 grams per cup!
Barley is a whole grain, and it’s high in fiber. It also has a low glycemic index, making it very nutritious for people with diabetes.
Barley contains the following nutrients:
Flaxseed is an excellent source of fiber and other nutrients that help lower blood glucose levels.
It’s also rich in omega-3 fatty acids, which have been shown to reduce triglycerides (a type of fat) and raise good cholesterol levels.
Beans are a great source of protein, fiber and antioxidants. They’re also rich in minerals like iron and magnesium, vitamins such as vitamin B6 that help regulate blood sugar levels.
Beans are super easy to digest so they won’t cause bloating or gas when you eat them if you’re sensitive to gluten or dairy products.
Chickpeas are a great source of protein and fiber. They’re also loaded with other nutrients that can help you manage your diabetes—including magnesium, potassium and iron.
Chickpeas is recognised as one of the healthiest foods on earth, thanks to their high levels of antioxidants called phytochemicals which may prevent your cancer development.
Sweet potatoes are a good source of fiber, vitamin A and C, and potassium.
They’re also low in sodium and fat; they have only about 90 calories per 1/2 cup serving (about 2 medium-sized potatoes).
Quinoa is a complete protein, meaning it contains all of the essential amino acids that your body needs to build and repair tissue.
It’s also high in fiber, which helps you feel fuller longer and can help keep blood sugar levels stable.
Quinoa is an excellent source of magnesium and phosphorus—two minerals that play important roles in stabilizing blood sugar levels while helping maintain bone health.
Magnesium has been shown to lower insulin resistance while regulating carbohydrate metabolism.
Berries are a great source of fiber and antioxidants, which help keep your blood glucose levels under control.
They’re also a good source of vitamin C, which helps keep your body’s cells healthy by reducing inflammation and supporting the immune system.
Berries don’t raise your blood sugar levels as much as other foods do. This makes them ideal for diabetics who need to keep their insulin production stable at all times throughout the day.
Apples are a good source of fiber, which can help lower blood sugar levels by slowing the absorption of carbohydrates into your bloodstream.
They’re also rich in vitamin C, which may reduce inflammation and pain associated with diabetes.
The fruit also contains pectin—a soluble fiber that helps reduce cholesterol levels and regulates blood sugar levels by making you feel full faster after eating it.
Apples have antioxidant properties that may protect you against age-related diseases such as heart disease and cancer.
Okra is a good source of vitamins A, C and K. It also contains potassium, calcium and magnesium along with iron.
Okra is low in calories but rich in fiber so it’s an excellent choice for people looking to lose weight by eating less food but still getting all their daily nutrients through a variety of foods.
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Yep, that’s right, these Indian superfoods can be life-changing.
Research shows that superfoods can prevent certain diseases from popping up, like heart disease and cancer.
Superfoods rich in antioxidants protect your cells from damage, increase your immunity and decrease your inflammation.
The ancient Ayurvedic tradition has long recommended eating these superfoods to promote good health and longevity. They include many fruits, vegetables, grains, nuts, seeds, spices, herbs and oils.
“Superfoods help promote health by increasing your immune function and decreasing your chance of disease prevention or progression, according to dietitian Beth Czerwony“
Let’s see top 5 Indian Superfoods for the start.
1. Amla – The Indian Gooseberry
It’s one of the oldest known medicinal plants in India and was used as a cure for everything from skin diseases to cancer.
The benefits of Amla are many. Let’s look at some of them:
- Promotes your immune function
- Enhances your liver health
- Aids your digestion
- Increases your hair growth
2. Moringa – The Indian Spinach
This plant has been used for centuries in traditional medicine to treat a wide range of ailments.
It contains the following vitamins in high levels:
- Vitamin A, which helps maintain healthy vision, immunity, and fetal growth
- Vitamin C, which protects the body from pollutants and toxins
- Vitamin E, which acts as an antioxidant
- And besides containing Vitamins B1, B2, B6, folic acid, iron, calcium, potassium, zinc, magnesium, copper, manganese, phosphorus, selenium and protein
3. Fenugreek Seeds – The Indian Spice
In India, fenugreek seeds are often added to food as a spice or condiment.
Their uses and benefits are as follows:
- Used in Ayurvedic medicine to treat digestive disorders, skin diseases and even cancer
- According to research, fenugreek can boost your testosterone levels and sexual function in you
- Fenugreek seeds may control your diabetes and your blood sugar levels
4. Black Pepper – The Indian Condiment
Black pepper is called the king of spices.
Used extensively in Ayurveda for thousands of years due to its high concentration of potent, beneficial plant compounds.
Let’s look at some of the stunning benefits of black pepper:
- It is high in antioxidants which might shield you from heart disease and cancer
- Has anti-inflammatory properties which reduce your arthritis, heart disease, diabetes, and cancer
- May improve your blood sugar control
- May lower cholesterol levels
5. Turmeric – The Indian Curry Powder
Turmeric is called the Golden Spice.
Turmeric has been used as an anti-inflammatory agent for centuries in India.
It contains curcuminoids, which are powerful antioxidants that protect against cancer and other diseases.
Benefits of turmeric are as follows:
- As it has anti-inflammatory properties, it reduces your inflammation, importantly in your joints
- It’s a pain reliever. It is known to relieve arthritis pain
- Improves your liver function because of its antioxidant properties
- Aids your digestion, as it is a digestive healing agent
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